Fibre: The Underrated Nutrient for Blood Sugar and Cholesterol

Two main types

Soluble fibre (oats, barley, beans, apples, psyllium) forms a gel in the gut, slowing sugar absorption and helping lower LDL cholesterol. Insoluble fibre (whole grains, vegetable skins, nuts) adds bulk and supports regular digestion. Most plant foods contain both.

How much?

General guidance is around 25 grams a day for women and 30–38 grams for men. Many people eat only about half that.

Easy ways to add more

• Add beans or lentils to soups, salads and curries.
• Choose whole-grain bread, brown rice or millets.
• Keep the skin on fruit and vegetables where practical.
• Snack on nuts, seeds or a piece of fruit.
• Add a tablespoon of ground flaxseed or chia to breakfast.

Go slowly

Increase fibre gradually over a few weeks and drink plenty of water to avoid bloating and gas. If you have a digestive condition, check with your doctor or dietitian first.

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